Kefir (pronounced ‘kuh-feer’) is a fermented dairy product that is in the mix of “good for the gut” foods, along with kimchi and yogurt. Kefir is made with a starter called kefir grains, which are not grains at all but rather cultures of bacteria and yeast that resemble small cauliflower florets. Kefir grains are mixed with milk, fermented, and strained resulting in a rich, tangy beverage. It has a thicker consistency than milk but thinner than yogurt.

The fermentation process produces live probiotics, including beneficial Lactobacillus strains. Probiotics are defined as microorganisms, that when supplied in sufficient amounts, present a health benefit. Kefir certainly supplies probiotics good for the gut and immune system. In fact, kefir can contain up to 50 live bacterial species and over 20 billion Colony Forming Units (CFUs). In contrast, yogurt has about 1-5 bacterial species and approximately 6 billion CFUs. However, a study from University of Illinois and the Ohio State University found that not all commercial brands of kefir have the type or quantity of live bacteria that their labels say. Out of five brands tested, only one was accurate while the others fell short, reducing the likelihood of health benefits.

That’s certainly a bummer. However, there are more benefits to milk kefir than just probiotics. It’s a highly nutritious dairy product packed with protein, calcium, magnesium, vitamin D and B-vitamins. Those with lactose intolerance may tolerate kefir better than other dairy products since the fermentation process has been shown to reduce the presence of lactose. When buying flavored kefir, be sure to compare the label for added sugars and buy the one in the lowest amount or choose plain kefir and flavor it yourself. Use plain kefir to replace buttermilk in pancakes, salad dressings or macaroni and cheese. Use it to make smoothies, “milk” shakes or stir it in oatmeal. I like to say that “kefir is a little tang with a big gain.” Give it a try!

Sources: https://aces.illinois.edu/news/kefir-packs-less-probiotic-punch-labels-claim#:~:text=A%20new%20study%20from%20the,not%20included%20on%20the%20label.

https://foodsmartcolorado.colostate.edu/recipes/preservation/understanding-and-making-kefir/